Research Update: Beetroot Nitrate May Reduce Muscle Soreness for Up to 48 Hours
Beet juice helps endurance performance, but can it also improve recovery? This study had some interesting results.
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Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
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Research Update: Ketone Supplements Didn't Improve Results From an Altitude Training Camp
Do ketone supplements improve endurance training adaptations? A new study finds no added performance benefits during an altitude training block.
Research Update: Heat Acclimation Changes Your Sweat Sodium. Should You Retest?
Heat acclimation changes how much sodium you lose in sweat, but should you sweat test again?
Do You Need to Take Creatine in the Off-Season?
What the research says about when to keep taking creatine during the off-season, and when you can stop.
Research Update: 80% of Recreational CrossFit-Style Athletes Were Under-Fuelled
Are you eating enough? This study found that most functional athletes were under-fuelled, but did it actually affect their performance?
Research Update: Does Drinking Water During Long Exercise Actually Help?
A study looked at whether drinking water during endurance exercise improved performance. Here's what the results mean for your training.
Research Update: Extra Protein Could Add 7 kg to Your Squat
Protein improves recovery, but does it also add strength? This study found it did. Here's what that means for how you train.
Do Strength and Fitness Really Start Declining at 35?
What research shows about peak fitness, age-related performance decline, and how to extend athletic longevity.
Dehydration Blunts Your Protein, When Caffeine Doesn’t Improve Performance, and Will Your Tears and Snot Become the Next Data Point?
Three new studies on whether dehydration affects your body’s response to protein, if caffeine before PAPE has additional benefits, and what your tears and snot can tell you post-exercise.
6 Common Questions About Beta-Alanine, Answered
Beta-alanine explained: how it works, how much to take, how long it takes, why it tingles, and whether it causes anxiety, acne or nausea.
Mental Fatigue’s Performance Cost, The Right Warm-Up for the Task, and Why Core Training Works Best in Context
Three new studies on what happens before the hard effort: how a mentally draining day takes the edge off your power and sprint capacity, why the best warm-up depends on...
Blonyx Research Update: Time-Restricted Eating’s Real Payoff, Why Bedtime Consistency Matters, and What Makes an Electrolyte Drink Work
This week's Research Update looks at whether time-restricted eating can trim body fat without costing performance, why an inconsistent bedtime may hit recovery hardest after your toughest training days, and...